Find a comfortable seated position for you.
Lengthen your spine and allow your shoulders to sink away from your ears.
Begin by focusing on your breath to help you to quiet your mind.
Feel the coolness of the air as you inhale through your nose.
As you exhale through your mouth feel the warm air escape past your lips.
Inhale through your nose.
Exhale through your mouth.
Slow steady purposeful breaths.
In through your nose and out through your mouth.
Begin by sending loving kindness to every part of your being.
Bring your attention to your heart center and see the love shining out to the outermost space around you.
I am well,
I am happy,
I am peaceful,
I am loved.
I am well,
I am happy,
I am peaceful,
I am loved.
I am well,
I am happy,
I am peaceful,
I am loved.
With all the loving kindness you have given to yourself,
Share this with someone you care about.
Think of someone you love very much,
Someone you'll feel positively about,
Someone you enjoy being around.
Think of their name.
Think about something you really like about them.
Now imagine they are sitting across from you.
From your heart center send them loving kindness.
See it penetrating their outermost space and finding its way to their heart center.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
Be in this loving moment.
Now share this loving kindness with someone you in your life you don't know much about,
Someone you don't have any particular feelings for or against.
Think of someone you appreciate about them.
Imagine they are sitting across from you.
From your heart center send them loving kindness.
See it penetrating their outermost space and finding its way to their heart center.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
Be in this loving moment.
Think of someone you have experienced conflict with,
Someone who is hurt you,
Someone who you don't particularly like.
Think of their name.
Now imagine they are sitting across from you.
From your heart center send them loving kindness if you can.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
Observe how this feels.
Is what you're feeling hurtful?
Is what you're feeling healed?
Is what you're feeling helpful?
Is it time to let go of what you're feeling?
Hold the loving kindness you gave yourself in your hand.
Observe that there is no room for you to be harsh with yourself if right now you cannot share loving kindness with someone who hurt you.
You still have a loving kindness you gave yourself.
Now send loving kindness to the world around you.
From your heart center send them loving kindness.
See the loving kindness from your heart center surrounding the world.
See it penetrating their outermost space and finding its way deep.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
May you be well May you be successful May you be happy May you be happy May you be peaceful May you be loved May you be happy May you be grateful May you be well May you be happy May you be peaceful.
May you be loved.
Return to your slow steady purposeful breath in through your nose and out through your mouth.
Now take a breath for the mind.
Take a breath for the spirit and take a breath for the body.
